Primary Training Session
A.
Every 2 minutes, for 18 minutes (9 sets) of:
Hang Clean + Jerk
*Sets 1-3 – 75-79% of 1-RM Clean & Jerk
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
B.
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
30 Pull-Ups
15 Shoulder to Overhead (135/95 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Banded Leg Curls x 60 seconds max reps
Rest 90 seconds
Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
B.
For max distance:
5 minutes of Sandbag Carry (Bear Hug)
C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance
x 40 seconds
Interval 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)
Interval 3 – Supine Table Hold x 40 seconds
Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace
Rowing Endurance Option
Eight sets for max meters of:
3 Minutes of Rowing
Rest 60 seconds
Be aggressive, but try to hold consistent splits for each of the eight sets.
Strength
1-3 240/240/240
4-6 250/255/255
7-9 265/275/280
Conditioning
5 Rounds plus a few meters
Rowing Conditioning
830/829/823/838/835/831/816
Strength done am
Primary
A) 60,70,80,85,90,95,100,105,110 kg
B) trueform for run
3+10 s2oh
Strength
Strict press from Friday comp
Conditioning
B. 3+35
Subbed row for the run
Session two
Bench 8rm 205
2×185
Hang clean and jerk
245/255/265
Primary conditioning
20 cal bike
5+3 cal
Session one
Assault bike 8x 3 on/1 off 345 cals
Db strict press + push press + hamstring curl
Dball hold 5 mins 80 lbs
Core emom done
A. 255,265,270,275,280,285,295,295,295
B. sub 30 cal assault bike for the run. 4 rounds, 30 cals, 6 pull ups.
1st, 2nd, and 4th round of pull ups unbroken. 3rd round 20+10. All s2o unbroken.
Second day back from the 5 day break due the wisdom teeth removal.
A. 1-3 185 lb
4-6 205 lb
7-9 225 lb
Cleans felt good, had to catch very low 225 lb. Jerks were not as consistent on the lock out.
B.
4 Rounds + 400m run just on time.
Pullups were unbroken on the first round. Shoulder to overhead were done 10+5 reps on all rounds.
Good to see you back Andrei! Hope the removal and healing process wasn’t to painful!
Did my gyms team series workout:
5 min amrap
50 cal bike finished by in like 1:35
Remaining time sandbag squat jumps @ 80lbs
71 reps
A.
160/175/185 – jerks felt a little funny today but still 0 misses and clean technique is on the rise
B.
Got 4 rounds + 200m on the run. Used 115# for the S2O.
Went 20/10 on pull-ups and 7-5-3 on S2O for every round.
Strength Accessory:
A.
Used 55# DBs and was able to get 5 strict press + 5 push press every round. First time doing banded leg curls and MAN do they burn!!!
Solid session!! Much needed rest day.
Its been a tough week and you’ve earned that rest day!
A. 265-275-280-285-290-295-300×3
Core was weak in the jerk and feet weren’t moving
B. 4+1 pull up
Pull ups 20/10
S2OH UB
Post some video to see if we can help on those jerks.
A. 255/265/275/285/285/295/305/310/320/330*
*Did an extra set because it felt so good. Jerk work paying off.
B. Changed this to fit a team of 3
20 Min AMRAP
Run 400 (everyone)
20 C2b
15 PushPress 135
10 DB Burpees #50
Each athlete starts on different movemen anr must finish all movements to move on to next round.
4 Rounds. Everything UB.
Great work on those jerks Brady!
Primary Training Session
A. hang clean & jerk
3×1 @110kg
3×1@115kg
2×1@120kg
1@125kg
B. 4 + 18 pull ups, hands started tearing so pull ups slowed.
Strength Accessories
A. used 25kg DBs
6 press 9 PP, 6/10, 6/8
leg curls done
B. 65kg dball approx 160m
C. done
Primary Training Session
A.
Every 2 minutes, for 18 minutes (9 sets) of:
Hang Clean + Jerk
*Sets 1-3 – 225/235/245
*Sets 4-6 – 245/255/265
*Sets 7-9 – 265/275/280
B.
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run (Assault airruner)
30 Pull-Ups (All unbk)
15 Shoulder to Overhead 135 lb (all unbk)
(6 Rounds + 47 mt)
4 Rounds. (Not for time)
25 GHDSU
40 Ft HSTW unbk
Damn! Thats pretty awesome getting into the 6th round!
my wife bet a ?NY that did not reach 6 hahaha that can not be let go ??
Hahah you earned that pizza man
Hahaha Tks ??
Primary:
A:
Just slowly built, body is pretty worked from this week.
132/154/154/176/176/198/209/209/220
B:
Subbed 10 strict pull ups because I can’t kip
4 plus 5 pull ups
UB on s2oh which I was happy with
Nice job getting up to 220lb.
Primary session:
A. Lightened my weight to work on a faster drop in my clean
B. 3+274m (rowed since it snowed)
Strength accessory:
Db Strict press @25, 8/9/8
Db Push press @25, 12/15/11
Banded leg curls: 31/39/32
Went a little off program today but with purpose.
1. Still rehabbing my shin splints
2. My neck is still bothering me to do pulling movements
So I decided to make up Wednesday conditioning that I missed but switched it around to train with a buddy that follows misfits
So we did 60 Parallete Facing Burpees w/ the new standard
Took me 2:56
And then I did
10 RFT
3 DL @315#
6 SHSPU
Took me 9:58
That was fun
Neck bothering you so strict HSPU were a good idea???
I figured the same. But they surprisingly felt fine. No pain. Pull Ups however weren’t happening at all
A. 170:170/175/180/180/185/190/190/190
B. 4+400m – running in the rain this morning, lol. Pull ups were bigger sets than I expected (15/15 or 18/12). S2OH all UB…. let rests get too long though.
Strength Accessory
A. 8/14/59
8/11/61
7/10/66
B. Done 400m with a makeshift bag… not sure of the weight. I’m guessing about 60#
Don’t be scared to push that pace a little Beth!
Hang clean n jerk last 3 at 245#
10 Rounds for time: 12:49
-3 thrusters 135#
-6 box jump overs
-9 kbs 80#
Only conditioning. NorCal masters comp today. I have 2 athletes competing.
5 rounds on the dot. Had some time to
run. But 225 doesn’t move that fast.
Good luck coach!
A. 230/235/240/245/250/255/260×3
B. 5+36 Meters (ran 300m on Assault Runner)
Very happy with discipline and consistency on this. Attacked it like an every 4 min EMOM which helped a lot with pacing. Did all pull ups 20/10 and s2oh 10/5
Nice work getting into the 5th round! Solid finish to a good week!